Step by step instructions, muscle activation and variants for the Pec Deck Fly.
The machine seated fly, commonly performed on a pec deck, is an isolation exercise that targets the chest through a wide arc of horizontal adduction. The machine guides the movement path, letting you focus entirely on squeezing the pectorals without stabilising a free weight.
Common mistakes content is coming soon.
The Pec Deck Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.